GOATs Kettlebell fun

Preamble:

GOAT planned this out extensively.  He was looking forward to it, but a last minute medical check-up held him out this morning.  I told him that I’d take his Q (and try to make him proud)…  A full Van Halen playlist was ready as a tribute to the passing of Eddie Van Halen.

Warm-O-Rama:

Mosey around the parking lot

Windmill x 10

Hillbilly x 10

Toy Soldier x 10

Mountain Climbers x 10

The Thang:

A latter… Start with a Merkin/KB Swing combo.

1 Merkin, 1 KB Swing

2 Merkin, 2 KB Swing

3 Merkin, 3 KB Swing…  All the way up to 10, then take a lap.

Next is a Halo/Goblet Squat combo.

1 Halo, 1 Goblet Squat

2 Halo, 2 Goblet Squat

3 Halo, 3 Goblet Squat…  All the way up to 10, then take a lap.

Next is a left-hand row/left-leg lunge combo.

1 left-hand row, 1 left-leg lunge

2 left-hand row, 2 left-leg lunge

3 left-hand row, 3 left-leg lunge…  All the way up to 10, then take a lap.

Next is a right-hand row/right-leg lunge combo

1 right-hand row, 1 right-leg lunge

2 right-hand row, 2 right-leg lunge

3 right-hand row, 3 right-leg lunge…  All the way up to 10, then take a lap.

Rinse and repeat.  The same order, but instead of starting at 1 and increasing until 10, start at 10 and work down to 1.

And time!

COT:

Prayers for the loss of Officer Jacob Hancher, our F3 brother from Myrtle Beach.  Also, prayers for GOAT’s health.

Naked-Man Moleskin:

Everybody worked their butt off this morning.  A great group this morning.  10 came to coffee.